According to the U.S. National Library of Medicine and the National Institutes of Health, muscle cramps are sudden, involuntary spasms of one or more muscles that often occur while exercising or at night and last for a few seconds to several minutes. Common causes of muscle cramps, including foot muscle cramps, include the following: muscle strains, dehydration, mineral depletion and insufficient circulation. Several holistic remedies for foot muscle cramps are effective.
Massage
Massage therapy is an effective remedy for foot cramps. According to the NYU Langone Medical Center, an academic medical center in New York City, massage therapy can help cramping muscles relax. A massage therapist uses her hands or specialized tools to knead, rub, stroke or mobilize soft tissues of the feet, including muscles, to stimulate circulation or blood flow. Increased foot blood flow brings more oxygen and nutrients to the cells, and it helps clear harmful metabolic waste products, including lactic acid, that may accumulate in the muscles. If the foot experiences trauma, foot muscles may spasm to protect the injured area, minimize joint range of motion and guard against further injury. Foot massage can reduce muscle splinting or cramps, speed healing of injured tissue, and reduce any adhesions or scar tissue that might be present in the feet after injury or surgery.
Heat
Heat is an effective method for relieving muscle cramps, including foot cramps. The Sports Injury Bulletin website states that application of superficial or surface heat to the body can improve tendon and ligament flexibility, reduce pain, boost blood flow and metabolism, and reduce muscle spasms or cramps. It's believed that superficial heat stimulates the release of endorphins—opiate-like substances that block pain transmission. The Sports Injury Bulletin website notes that when superficial heat is applied to a section of the body, including the feet, blood vessel walls tend to relax, which is why superficial heat should never by applied to an already inflamed joint. According to the website, superficial heat works best for eliminating muscle cramps and improving joint flexibility when tissue temperatures reach 104 to 113 degrees F, and the optimal duration of heating is five to 30 minutes.
Stretching
Stretching a cramping muscle is one of the most effective short-term remedies for muscle cramps. According to the American Academy of Orthopaedic Surgeons, or AAOS, gentle stretching and massage of the cramping foot muscle can help eliminate the cramp. The direction in which to hold the stretch depends on which muscle is cramping, and is often intuited or easily determined based on what foot motions make the pain worse or better. The AAOS suggests that to avoid future cramps, including foot cramps, a person should strive for better overall fitness, perform regular flexibility exercises pre- and post-workout and engage in a sufficient warm-up before stretching. The AAOS touts running on the spot or brisk walking as effective warm-up activities prior to stretching. The National Institutes of Health states that proper stretching will prevent a person's muscles from becoming short and tight and that aerobic exercise is particularly helpful in avoiding foot muscle cramps or spasms.
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